Project Rise Fitness Stapleton – WOD
Open House Saturday 10 am – 1 pm!
Warm-up
Linear Dynamic Warm Up A (No Measure)
5-10-5 Shuttle x 3 reps
Walking Knee Pulls x 10 meters
Walking Knee Cradles x 10 meters
Walking Quad Stretch x 10 meters
Backwards RDL w/ Reach x 10 meters
Strength – Sport
Hang Power Snatch (Every 3 minutes for x 15 minutes)
Every 3 minutes for 15 minutes (5 sets):
Hang Power Snatch x 3 reps
Accumulate :30 L-Sit hold between sets
Build load on HPS across 5 sets to reach a heavy set of 3
Strength – Life
Every minute for 15 minutes (5 sets):
Min 1: Supine Hamstring Curl on Med Ball x 12 reps
Min 2: Ring Row x 15 reps
Min 3: Front Disc Raise x 20 reps
WOD – Sport
Sport WOD 02-18-15 (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
30 Lateral Barbell Burpees
60 Double Unders
30 Power Snatch
Partition reps as needed
Score = total reps completed
Rx+ – Weight increases each round (see below).
Rx – 95/65
Sprint – 65/55
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/85
Round 4 – 135/95
Round 5 – 165/115 (stay at this weight)
WOD – Life
Life WOD 02-18-15 (AMRAP – Reps)
For total reps:
60 seconds max calorie Row
60 seconds max reps Strict Knee Raises
60 seconds max reps Wall Ball
60 seconds max reps Ring Rows
60 seconds rest
Repeat for 4 total rounds (20 minutes)